proceeding with caution

Did about 5km of running this week so a bit better than last week., just...

Cool! Heart of a champion Youtube video from Epi's blog...thats the spirit! Bit more inspiration to hopefully fightback next week, (if God lets me, helps me, which is not guarenteed!...so only if its His will) even though I feel a bit down and out just now...and edgy with this new injury to manage now...
Fightback!!!
continuing on that theme here is some more that my americanised basketballing brother might appreciate; Kobe, Vince...but the bulls had michael Jordan...simply the best...

Sunday 22nd February 2009 AD;
Evening session; Ran 3km ladder reps session at S. Park in 12min 33. (4.11 per km average)
4 minute rests, just got it done before it got too dark.

500m-1min 46 HR 180 (300m split 59secs)
1km-4min 22 HR 180 (1st 400m/last 400m; 1.42/1.43)
1km-4min 28 HR 183 (1st 400m/last 400m; 1.46/1.45)
500m-1min 56 HR 183 (300m split 67secs)

Hammy twinge when I tried to find something extra in the last 100m of the last 500m rep, so backed off then, but otherwise fine. Held back a little throughout the session cos (a) I don't want to hurt the hammy further, and (b) my fitness has dropped a bit in the last few weeks, last reps session was more than 3 weeks ago, where I did 12.04 for the same session, so 29 seconds quicker last month.

Afterwards hammy pretty tender but nice to get this one on the board. Strong headwind in front straight. Track surface was pretty good, one of the better tracks I've done reps sessions on.
Expected it to be slow, and it was. The fact that my HR's stayed under 186, shows how I held back a bit during this session. The 1.46 for the first 500m (3.32 per km pace) shows the speed is still there and provided my acceleration is gradual and I am careful the hammy seems to be ok with that. The 4.22 and 4.28 1k reps, shows that even allowing for me holding back, I have some work to do to get the fitness back on track, but hopefully that can be quickly fixed if (a) I persist and find the time to train, and (b) the hammy heals up and allows me to keep at it without breaking down on me too much. We shall see, its a day by day proposition at the moment, but better to go down in flames trying than die wondering I say, best case scenario its a case of "who dares wins", worst case scenario I have the chance to kick off next week with a better intensity mentally and physically which has to be a good thing however long it lasts. Either way a good note to finish off this week with, and if I can somehow build something in the next few weeks/months/years, my plans could soon be back on track, here's hoping that happens...

Midday session; Cycled for 60min, allegedly covering 32km, using 535 calories with a finishing heart rate of 108...Pretty relaxed ride on exercise bike, to try and maintain some sort of base.

Saturday 21st February 2009 AD; Ran about 1.8km (2 laps of local oval) in 7min 08 secs HR 162 at end, with some fast running thrown into it, after starting at a jog. A test run to see how the hammy would feel. Slight twinge with rapid acceleration and later when I ran up steep hill to our house, but otherwise it felt pretty good, and I think the chiro treatment has me feeling better balanced, running with better form...

Got the green light to proceed with full running training from my Chiropracter, but I have to stop if the hammy gives me too much trouble. Regime of 2-3 visits to chiropracter per week, for now, and if it things improve will drop down to one visit per week, and then one visit per fortnight...She says I need to have regular check ups on my back/pelvis area, to keep an eye on things in the future, or I just come in for some intensive treatment like I did this time thanks to God for hopefully pointing me in the right direction this time as it was a huge guess on the spur of the moment to go there, but x-rays comfirmed right side was out of alignment with a huge tilt, so looks like she diagnosed correctly, and this is a positive step. Massive cost at a tough time for us financially, but it needs to be dealt with if I am to get on with running and cope with my metering work. Otherwise I would have to get a new job, and take too much time off running...So proceeding with caution and hopefully be back on track in the next few weeks...hopefully can start going after some good track sessions, and maintain my long stuff, without losing too much of the base I built up in January. Onward (I hope)...

work eat sleep repeat hammy strain

I had high hopes for this week, but just got too tied up with work demands to build the momentum I wanted, although the week started promisingly with;
Monday night; Relaxed 2km run on Rockingham beach after long day in the heat at work 18min 08secs HR 129...

Sunday night; Very solid 34.22km in 60min on exercise bike while watching Australia win cricket by 1 run, a PB for this session so finished the week on a half decent good note. Hammy sore the last 15min of this ride, but I pushed through the pain and tried to maintain good posture to minimise any damage, and stretched carefully, did cooldown afterwards. HR 105 calories used 570. this session keeps me with some semblance of training mantenance in place so this week is not a total loss. Looks like lots of time on the bike, and goodbye running for now, might be the way to go for the immediate future. If I face a long rehab/treatment time then I may have to drop any plans to do 40 miler and Kep 75km, and concentrate on perth and Melbourne nmarathons this year, but will wait and see how things go before making a decision, I think not running Matilda Bay today was the right initial move...
found interesting new website today;
http://www.thisismytribe.com/
"toughen up princess" *LOL* hahaha...

After significant soreness at work in the last 2 days, (same area as in September 2008, but maybe higher up and more of a come and go ache) saw a chiropractor today, who reckons my right pelvis is out of alignment and the insertion point of my hammy to the left pelvis as a result is strained and maybe inflamed. Not wanting to end up like Nathan Deakes (World champion who tore hammy off the bone just before the Beijing Olympics I think???), I have committed to regular treatment to try and correct the problem and will also try and change some of my movements at work (meter reading), which is probably the main cause, also I think trying to protect my left ankle, (and working the right side of my body too hard as a result) has a lot to do with it. Running I will approach with caution and restraint (maybe), and will try and avoid hard surfaces. I think I will have to give Matilda Bay a miss tomorrow cos (a) my hammy needs the rest, (especially if I am to cope with work which I desperately need for rent and wont get if I take sickies, as I am a casual employee), (b) the speedwork sessions I wanted to do this week I just ran out of time and sleep to do this week...Have to get the body right, so cycling,maybe swimming, and running with caution is the way to go...
in the words of Forrest Gump "thats all I have to say about that". (for now)

Nocturnal 200min run

Sunday 8th February;
Evening recovery run, 45min 51 secs, about 6.5km, very hilly in spots, exploring the local paths,roads, trail, and a lap of oval near our house. Ran by a large lake, which looks like it would have to be Tiger snake infested. Also found a grass track nearby, so know where to go to do reps now, and hopefully can start ramping things up a bit in future weeks, instead of losing the plot...Discovered some magical views at one point, where you can see the ocean, Perth city, and the hills so basically almost a 360 degree panorama!!! Pretty pathetic run, but hard to tell cos of the hills, and basically just trying to to get rid of any residual stiffness from last nights 28km...

Saturday 7th February 2050hrs start;
Ran about 28km in 3hrs 20min with D mostly on limestone trails, with a little bitumen at the end. Cramped
up towards end and lapsed into grind planetarium mode. Some niggles from gluteal upper thigh area (same as before Melbourne 2008), and ankle, knees tender/touchy but ok...
Full moon, trains whizzing past, rabbits, kangaroos aplenty, used my handheld LED light. Huge thanks to D for inviting me along. Very slow pace for D, so huge thanks to him for putting up with slow me...Helps to consolidate on last weeks long run, after a horrendous week moving house...I reckon I drove well over 1000km this week, and worked a 13 hr+ day Friday, plusd the house move was a very big mission much harder than I expected in some ways. Hopefully some sense of normality next week to return, but its a lovely house much bigger nice views, a step up for Kathryn Jacob and I so a blessing in many ways! Rent increase of $125 a week though so I really am going to have to work my butt off this year if its going to work well...less time for internet too as a result...Nocturnal!!!!!!!!!!